WOD: Wednesday, April 16th, 2025 (Burpee Day 79)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

3 Rounds 

  • Buy in: 400 Meter Med-Ball Run (20/14) 

-then complete:

7 – 5 – 3 

  • Hang Power Snatches (105/75) 
  • Strict Pull Ups 

*RX+: Hang PS (125/85) OR 5-3-1 Bar/Ring MU 

*CRX: Hang PS (125/85) AND 5-3-1 Bar/Ring MU 

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Cardio Option: For Time 

3 Rounds 

  • Buy in: 400 Meter Med-Ball Run (20/14) 

-then complete:

14 – 10 – 6 

  • Alt DB Hang Snatches (50/35) 

7 – 5 – 3 

  • Strict Pull Ups 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)